7 Treadmill Safety Tips To Reduce Your Risk Of Injury
The treadmill is probably one of the most popular exercise equipment that people use in the home
. With more people using a treadmill the rates of people getting injured while using them is increasing.Here are a 7 treadmill safety tips to help you use your machine in the safest way possible:
1. Always warm up first with at least a 5 minute body stretch.
2. Before you start the machine place each foot on either side of the belt. Switch on the machine at a low speed or a warm up pace. This should happen automatically however, some older models do not have this safety feature and the belt can start rotating at quite a high speed. If you are not ready for a quick burst of speed you could injure yourself.
3. Do not become too dependent on using the handle bars for any length of time as this can put strain on the arms, neck and shoulders. They are there to initially stabilize your balance at the beginning and at the end of your run. Obviously, if it is a new machine then you will need the handlebars to help you balance until you become accustomed to it. However, it is advisable to get use to running without them as it is more natural and effective to run with your arms free and swinging.
4. A common problem that people have when running on a treadmill is the tendency to wobble. The cause of this is an incorrect running posture. Many people stray of the middle of the belt because they are moving their head and shoulders too much. Your feet tend to follow the direction of your eyes. If you turn your head to the side there is a greater chance you will lose your balance. The best thing to do is to focus your eyes as much as possible in front of you. As you keep doing this your body will fall into a natural consistent rhythm. Be sure to keep your feet in the middle of the belt and not too far forward or behind.
5. When your body moves from a moving surface on to a staple surface it has to suddenly readjust its balance. This sudden readjustment creates a sense of dizziness. This happens a lot when you are running on your treadmill at a fast rate and then you slow down suddenly and get off the machine quickly. This is not advisable as this will disorientate you and increase your risk of losing your balance. The best thing to do is to gradually slow your running over a 3 minute period until you are walking at a slow pace. Only get off the belt when the rotation has stopped.
6. After your running session do another 5 minute stretch to relax your body and muscles.
7. Last but not least, the location of your treadmill is very important. Preferably it should be placed in a separate room away from the busy activities of the home. This is particularly important if you have young kids. To them a machine with a rotating belt is a toy. When not in use ensure it is switched off and unplugged from the mains.
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